March 2013 Workout of the Month

Race Against The Clock 

Hey everyone! Thanks for checking out the March 2013 Workout of the Month at the Coaches’ Corner blog!

My first question to you is, are you busy? Silly question, right? We all are busy these days.

My second question is, are you too busy to get a great workout in? The answer should be a resounding NO!

We all lead busy lifestyles these days, but we need to adjust accordingly in order to get a good workout in. So, this month I have constructed a workout to help you build muscle and burn fat in minimal time. In order to accomplish this goal with such a limited amount of time to workout, we need to make sure we focus on intensity. We will be using large multi-joint lifts that attack a huge amount of muscle in each movement. This will cause a great metabolic disturbance, leaving your muscle building and fat burning hormones screaming for hours.

Give me 30-40 minutes, 3-days a week and we will get the job done!

I will only be focusing on three different tried and true strength movements.

– Thursters

– Deadlifts

– 1-Arm Rows

Let’s check out how we are going to put these three exercises together to get in shape, in minimal time.

Dynamic Warm-up 

  • 3-Lunge Matrix – 6 rounds Exercise                                        Sets                             Reps             Regressions* Thrusters                                   5 minutes                 8                     Dumbbell Thrusters ** Deadlifts                                  10 minutes                5                     Kettlebell deadlifts

    *** 1-Arm DB Rows                     5 minutes                  8                     TRX Row

    Metabolic Conditioning 

    Perform as many burpees as possible in 3 minutes 

    * Find a weight where you could perform about 12 perfect reps. Once you establish that weight, perform as many sets of 8 reps that you can in 5 minutes.

    ** Find a weight where you can perform about 8-10 perfect reps. Once you establish that weight, perform as many sets of 5 reps that you can in 10 minutes.

    *** Find a weight where you can perform about 12 perfect reps with each arm. Once you establish that weight, perform as many sets of 8 reps with each side that you can in 5 minutes.

                                                   

Share this post

Download PDF Resources to Kickstart Your Health and Wellness Journey

Our library of resources includes ebooks and cheat sheets to improve your knowledge of nutrition, fitness, and an understanding of topics like ‘What Is Functional Strength Training?

css.php

This website uses cookies to ensure you get the best experience on our website.

Explore the free guides

Nutrition and fitness guides, cheatsheets, and meal plans to supercharge your success.

Explore the free guides to jumpstart your health and wellness journey.